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Folate Content of Some Common Foods. Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.The following table will show you which foods are sources of folate.ark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.
Consuming adequate amounts of fruits, vegetables, grains and other foods high in these nutrients will prevent deficiencies and promote better health. Folate is a water-soluble B vitamin that is used for reactions necessary for DNA and amino acid production and normal red blood cell formation.olate was named after leafy vegetables; however, folate is found in many foods. The highest sources of folate include garbanzo beans, navy beans and asparagus.